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Exercise guide
Pilates Saw
A seated twist and reach: sitting tall with the legs wide, the torso rotates and then folds over the opposite leg so the reaching hand passes the little toe like a saw.
What this exercise works
- Muscles
- erector spinae · obliques · adductors · hamstrings
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit tall with the legs straight and slightly wider than the hips, arms out to the sides.
- Rotate the torso to one side, keeping both sit bones on the floor.
- Fold forward over that leg and reach the opposite hand past the little toe.
- Roll back up through the spine and return to the centre.
- Repeat to the other side and continue alternating.
Technique cues and common mistakes
- Anchor both sit bones; lifting one of them turns the twist into a lean.
- Rotate first, then fold - the order is what makes the exercise work.
- Sit on a folded blanket if the pelvis cannot stay upright.